Dew It Fitness

485 Spencerport Rd
Rochester, NY 14606
585.794.0835

WOD 8/9/19

August 08, 2019

 

Intermediate

Strength:

2 Rounds –

6 Explosive kettlebell swings

Rest 30 seconds between rounds

Complete the following every 2 minutes for 8 minutes –

3 Hang squat cleans

Muscular Endurance:

1 Set: 20 Back squats @ 50%

You may rest in the up position, but you may not rack the bar

2 Rounds –

10 Pallof presses / side

15 Inverted sit-ups

Metabolic Conditioning:

Complete in teams of two for time:

10 Rounds of the following complex –

1 Push-up

2 Partner planking high fives / side

2 Pike jumps

Alternate stations to complete 5 rounds –

Station 1: 8 Resistance band curls

Station 2: 8 Resistance band triceps extionsions

10 Rounds of the following complex –

1 Push-up

2 Partner planking high fives / side

2 Pike jumps

8 Rounds –

15 Squats

3 Broad jumps

Mobility:

Spend 30 – 40 seconds per side performing Soft Tissue Release on your Triceps. Although a foam roller is the most common implement; lacrosse balls, racket balls, and soft balls work great. Almost any circular or cylindrical object with some give to it will work.

Complete the 2-arm doorframe stretch for 60 seconds

Beginner

Strength:

2 Rounds –

12 Kettlebell swings (light)

Rest 30 seconds between rounds

Complete the following every 2 for 8 minutes –

5 Kettlebell swings (challenging)

Muscular Endurance:

1 Set: 50 Air squats

Rest for a maximum of 2 breaths between reps

2 Rounds –

10 Pallof presses / side

15 Sit-ups

Metabolic Conditioning:

Complete in teams of two for time:

8 Rounds of the following complex –

1 Push-up (from the knees)

2 Partner planking high fives / side (from the knees)

1 Inchworm walk-in

Alternate stations to complete 5 rounds –

Station 1: 8 Resistance band curls

Station 2: 8 Resistance band triceps extionsions

8 Rounds of the following complex –

1 Push-up (from the knees)

2 Partner planking high fives / side (from the knees)

1 Inchworm walk-in

6 Rounds –

12 Squats

3 Low box jumps

Mobility:

Spend 30 – 40 seconds per side performing Soft Tissue Release on your Triceps. Although a foam roller is the most common implement; lacrosse balls, racket balls, and soft balls work great. Almost any circular or cylindrical object with some give to it will work.

Complete the 2-arm doorframe stretch for 60 seconds

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